Consistency over Intensity: How to Achieve Your Goals with Ease

by | Mar 24, 2023 | 0 comments

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Let’s face it – in today’s fast-paced world, we often find ourselves chasing the next big thing, striving for more, and pushing ourselves to the brink of exhaustion.

But what if I told you that the secret to success isn’t about how hard you push yourself but how consistent you are?

As a nail technician and business owner in the beauty industry for over 20 years, I can attest that prioritizing consistency over intensity has been the key to achieving long-term success.

I have built a loyal following and grown my business by consistently providing high-quality services and building solid client relationships.

And the good news is that the same principles and ideas that have worked for me can work for you in achieving your personal goals, whether in your fitness routine, your career, or just finally organizing that messy closet.

So, today we’ll dive into detail into the difference between consistency and intensity, why consistency is the key to achieving your goals, and how you can implement a consistent approach in your own life.

So put down that energy drink, take a deep breath, and explore the power of consistency over intensity.

What is the difference between consistency and intensity?

Let’s take a look at what sets them apart.

What is Consistency?

Consistency refers to the regularity and reliability with which we engage in a particular activity or pursue a goal. It’s about developing habits and routines that foster progress over time. By consistently dedicating time and effort, we build a strong foundation that supports growth and success.

In any pursuit, consistency is about developing routines that help you make steady progress over time. A consistent approach enables you to slowly build up and maintain momentum and develop the discipline to be successful.

What is consistency over time?

Consistency over time refers to maintaining a steady and reliable pattern of behavior or performance over an extended period.

Let’s take a closets example:

Regular maintenance is critical when maintaining tidy closets throughout your home. To make it manageable, spend 15 minutes each week focusing on one closet at a time. 

By tackling a small portion routinely, you’ll create a habit that keeps your closets organized and clutter-free without becoming overwhelming.

For example, you could designate every Saturday morning as your “closet clean-up time.” 

Starting with one closet, spend those 15 minutes removing items, dusting shelves, and reorganizing belongings. The following week, move on to the next closet and continue this pattern until you’ve addressed each one. 

Once you’ve gone through all closets, start the cycle again. This consistent approach ensures that every closet in your home stays neat and organized, making it easier to find what you need and maintain a clean living.

What is Intensity?

Intensity is the energy, focus, and determination level we apply to an activity or task. Intensity can vary from situation to situation and may involve pushing ourselves to our physical or mental limits to achieve our goals.

High-intensity workouts often push you to your limits, leading to short-term gains or faster results. However, focusing solely on intensity can sometimes lead to burnout or difficulty sustaining the effort.

Simple Work Example:

Imagine you have an important project deadline at work that’s rapidly approaching. To meet this deadline, you must ramp up your focus and energy over the next few days, dedicating longer hours and extra effort to completing the project.

During this period, you might stay late at the office or start earlier in the morning, fully immersing yourself in the task. You had also decided to minimize distractions, such as turning off social media notifications or silencing your phone, to maintain a high concentration level.

Increasing the intensity of your work efforts in this short timeframe makes you more likely to make significant progress and complete the project by the deadline. 

It’s important to note that while this intense approach can be effective in specific situations, it’s crucial to balance it with periods of rest and regular work routines to avoid burnout and maintain overall well-being.

Consistency vs. Intensity: The Ultimate Goal

A famous quote often attributed to various sources goes, “Consistency over intensity, every time.” This phrase emphasizes the importance of maintaining a steady pace rather than occasionally pushing yourself to the limit.

What does consistency mean in physical fitness?

The Power of Habits

Remember, the magic happens when you embrace the power of habits! By focusing on consistency, you’ll create routines that stay with you, guiding you toward lasting achievements. While intensity is necessary, relying on it alone might lead to quick progress that’s harder to maintain in the long run.

Consistency helps you create a sustainable exercise routine that you can maintain over time, preventing burnout and reducing the risk of hurting yourself.

In contrast, an intensity-focused approach may lead to quick results but can be hard to sustain and may increase the risk of injury.

Is consistency better than an intensity workout?

As an exercise enthusiast, I used to start my fitness journey with intense daily workouts, only to burn out within a few weeks. Then, I discovered the power of consistency.

I shifted my approach and began exercising three times a week using a lighter weight, still working up a sweat but at a more manageable pace. By sticking to this schedule week after week, I built a sustainable routine that allowed me to stay on track.

Over time, I noticed significant improvements in my fitness and health. I realized that I didn’t need to work out every day using heavy weights to see results—consistency was the key.

So, to fellow exercise lovers, remember the power of consistency for a sustainable and effective fitness journey.

Win the Race

They say, “Slow and steady wins the race,” – and that’s certainly true regarding your health and fitness goals. Prioritizing consistency over intensity will give you more sustainable progress in the long run. Plus, taking things easy allows your body to gradually build strength and endurance without risking injuries or setbacks!

Take Time For Self-Care

It’s important to remember that self-care is just as important as consistency when you’re striving to reach your goals! Make sure you take time out of each day or week for yourself, whether it’s a hot bath after work, reading a book before bed, writing, or engaging in an activity that brings you joy.

Doing so will help keep you motivated and focused without feeling overwhelmed or exhausted. Plus, taking care of yourself goes a long way toward helping you achieve your desired success – so remember to prioritize self-care!

The Role of Rest Days and Balance

Incorporating brakes and balancing your exercise schedule is crucial for maintaining consistency. Allowing your body to recover is essential for avoiding burnout and staying committed to your fitness goals.

A consistent approach to exercise will enable you to prioritize rest days, ensuring you’re moving forward without overexerting yourself.

Why consistency beats intensity?

Get ready for a game-changer! Consistency is the secret ingredient that can transform your journey toward achieving your goals.

Here’s why consistency steals the spotlight over intensity and how it can help you unlock your full potential:

Habit formation: Wave goodbye to the never-ending cycle of starting and stopping! With consistency, your healthy habits become ingrained in your daily routine, and your goals become an enjoyable part of your lifestyle. You’ll be able to keep up with your plans easily, paving the way for long-lasting results.

Steady progress: Consistency is like a snowball rolling down a hill, slowly gaining momentum and size. By focusing on consistent effort, you’ll build strength, endurance, and skill step by step, paving the way for continuous growth and reducing the likelihood of setbacks or plateaus.

Reduced risk of injury: Keep injuries at bay by prioritizing consistency over intensity. Regular exercise allows your body to adapt and grow stronger, making it more resilient and reducing the chances of injury. Now that’s a win-win!

Prevention of burnout: Intensity-driven workouts can leave you feeling drained and exhausted. However, consistency strikes the perfect balance, helping you maintain a manageable pace while preventing burnout. It’s all about making your journey enjoyable and sustainable!

Adaptability: Life is unpredictable, but consistency has your back! It provides the flexibility to adjust the intensity of your workouts based on your current fitness level, energy, and personal circumstances. So no matter what life throws at you, you can keep progressing toward your goals.

Better results: Who doesn’t love seeing results? While high-intensity workouts may offer quick gains, consistency focuses on steady progress accumulating over time, leading to more significant and lasting improvements. It’s the ultimate recipe for success!

Increased motivation: Consistently achieving smaller milestones fuels your motivation, making staying committed to your goals easier. Intensity-driven approaches seem tempting but can demotivate if the desired outcomes don’t appear immediately. Keep the excitement alive with consistency!

Holistic approach: Consistency is all about balance and harmony. It encourages a holistic approach to achieving your goals, considering the importance of rest, recovery, and gradual progress. With consistency, you’ll be nurturing a healthier mindset all the time.

How to Achieve Consistency in Your Exercise Routine

Achieving consistency in your exercise routine can be a game-changer for your fitness journey. 

Here are some practical tips to help you stay consistent and make the most of your workouts:

Set realistic goals: Create goals that are realistic, specific, and measurable, all while keeping your fitness level and personal preferences in mind. These clear goals will give you a sense of direction and motivate you to enjoy and stick to your workout routine.

Create a schedule: Establish a workout schedule that works for you and your lifestyle – taking into consideration your daily commitments and energy levels. Habits can take time to form, but with dedication, exercising each day will become second nature before you know it!

Choose enjoyable activities: When you choose activities you truly love, you’ll be excited about your workout sessions and more likely to stay consistent over time. Embrace the fun side of fitness, and you’ll be on your way to a happier and healthier you!

Start small and progress gradually: Begin with a manageable workout routine and slowly increase the intensity and duration as your fitness improves. This approach reduces the risk of burnout and injury.

Track your progress: Keep a workout journal or use a habit tracker to track your progress. Seeing your improvements over time can be incredibly motivating and help you stay committed to your exercise schedule.

Find a workout buddy: Team up with a buddy or loved one with similar fitness aspirations. Exercising together offers accountability, encouragement, and inspiration, making your workout sessions more enjoyable and helping you both stay committed on a consistent basis.

Mix it up: Keep things fresh and fun by mixing up your workouts and exploring new activities! Changing things prevents boredom, keeps you engaged, targets different muscle groups, and enhances your overall fitness. So get creative, and let variety be the spice of your fitness life!

Prioritize rest and recovery: Listen to your body and incorporate a small break into your exercise regimen. Adequate rest and recovery are crucial for preventing injury, improving performance, and staying consistent in the long-term results.

Celebrate small victories: Pat yourself on the back for any progress you make – no matter how small! Doing so will motivate you to keep going and remind you of all you’re already succeeded in.

Stay patient and persistent: Building consistency takes time and dedication. Be patient with yourself and remember that progress may be slow at times, but consistent effort will eventually lead to significant improvements.

How to Stay Motivated During the Inevitable “Bad Days”

Everyone encounters “bad days” when motivation is low, or challenges arise. Here are some tips to help you stay motivated during tough times:

Remind yourself of your ‘why’: Revisit the reasons behind your goals and their benefits. It will help reignite your motivation and passion.

Focus on progress, not perfection: Acknowledge your progress so far, even if it is imperfect. Small steps forward still contribute to your overall success.

Seek support: Reach out to friends, family, or mentors who can offer encouragement, advice, or a listening ear during difficult times.

Practice self-compassion: Remember that everyone experiences setbacks and challenges. Be kind to yourself and recognize that it’s okay to have bad days.

Take breaks when needed: It’s essential to prioritize self-care and permit yourself to take breaks when necessary. Rest and recovery can help rejuvenate your motivation and energy.

Bringing it all together:

Consistency is key to achieving your goals—it’s better than intensity in almost every case! So instead of trying too much too fast and burning yourself out in the process, focus on taking small steps every day towards whatever goal you want to reach.

Break down your goal into manageable chunks, set a realistic schedule for yourself, and don’t forget why it is that you started this journey in the first place! With enough determination and a bit of dedication (and consistency!), there’s no limit to what kind of progress you can make!

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Thanks for tuning in!

Hi, I'm Evon, the face of this website and autoimmune disorder warrior. As a nail technician/business owner with a background in a business organization, I have a unique perspective on building healthy habits tailored to today's busy lifestyle. I've developed strategies that are easy to follow, and I'm excited to share them with you. Life can be challenging, but with a smile, positive steps, and good habits, we can get back on track—even when faced with curveballs!
Written by Evon

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